Strength To Build

By Chelsey RoseHealth & Fitness Fitness

Strength To Build episodes

October 07, 2025Tough Love Truths: What I’d Tell My Clients If I Wasn’t Afraid to Hurt Their Feelings..!
Ep 85: In today’s episode, Chelsey gets real about the common habits holding women back from seeing results — even when they think they’re “doing everything right.”
These are the tough-love conversations she’d have with clients if she wasn’t afraid to hurt their feelings — because sometimes, you need a coach who tells it like it is.
You’ll hear Chelsey’s unfiltered takes on:
Why you can’t say you’re “not losing weight” if you’re averaging under 7,000 steps a day
The truth about “eyeballing” vs. actually knowing your intake
Why alcohol doesn’t make you fat — but your weekend habits might be
Empty calories are ruining your progress
You eat out more than you realize
If you’re ready for some honest accountability and practical advice that actually works, this episode is for you!!
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.
"Submit a question to the show"
46 min
September 30, 2025AMA: Guidance On When To Increase Weights, Wedding Prep Workout Plan, Workout Split With Toddler & Full Time Job + More!
Ep 84: In this week’s Ask Me Anything episode, Chelsey is answering your most-recent fitness and lifestyle questions. From building muscle to navigating busy schedules, here’s what she covers:
Muscle Maintenance → Everyone talks about building muscle, but what does maintaining it actually look like in real life?
Weekly Splits for Busy Moms → How to structure training with a toddler and a full-time job.
My Current Playlist → What I’ve been listening to during workouts lately.
Wedding Prep Strategy → Should you follow my wedding prep plan if you’re a year out from your big day?
Progression Principles → How to know when it’s time to increase weights and the right pace for progression.
October's New Team Workout Starts Tomorrow Oct 1st In The App! Home And Gym Workouts - Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"
51 min
September 23, 2025WTF Is Progressive Overload Though?
Ep 83: If you’ve ever wondered why your workouts don’t seem to be changing your body anymore, the answer might be simple: you’re not using progressive overload. In this episode, Chelsey breaks down exactly what progressive overload is, why it’s non-negotiable for strength, muscle growth, and even fat loss, and how to apply it in your own training without burning out.
We’ll cover:
What progressive overload really means (in simple terms)
Why your body stops changing when you do the same workouts
Different ways to apply progressive overload beyond just lifting heavier
The most common mistakes people make when trying to progress
Why it matters whether your goal is strength, muscle, or fat loss
Practical examples you can use this week to start progressing
By the end, you’ll know exactly how to move from “working out” to actually training with purpose — and that’s when results start happening.
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild

Follow Chelsey on TikTok Here.
"Submit a question to the show"
44 min
September 16, 2025Stop Starting Over on Monday: Why Weekend Sabatoge Is Killing Your Results
Ep 82: In this episode of the Strength To Build Podcast, I’m breaking down why weekends feel harder, how they can erase your progress, and practical ways to enjoy life without starting over every Monday. You’ll walk away with mindset shifts, simple strategies, and a fresh perspective on how to create balance that actually works long-term.

What You’ll Learn in This Episode:
Why weekends tend to throw us off track (and the psychology behind it)
How just 1–2 days of overindulgence can erase your weekly calorie deficit
The truth about alcohol, recovery, and your training results
Mindset shifts to move away from “on/off” thinking
Practical strategies to enjoy social events, eat out, and still hit your goals
How to reframe success so weekends become part of your progress — not the reason you keep restarting
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild

Follow Chelsey on TikTok Here.

"Submit a question to the show"
42 min
September 09, 2025AMA: How To Warm Up, How To Log Without Actually Tracking, Training On Vacation With Minimal Equipment & MORE.
Ep 81: In this episode of Strength To Build, Chelsey starts by talking about what she's currently loving, her giveaway with Justin Hai, and the exciting new training and nutrition package now being offered with Emily Dow, PhD. (Pssst, there's only 3 spots available to work with Chelsey & Emily at a discounted rate ... ! Book a consult call here if you're interested! First come, first serve.)

Then she gets into some of your guys' most recent questions!
What’s the easiest, most efficient way to food log without using myfitnesspal
How do I train while on vacation with minimal equipment
What do you recommend for warming up pre workout?
For body recomp do you focus on specific calories and protein or do you need specific fats and carbs as well?
Im 3 months postpartum and I’m so scared to start doing core workouts - when is it safe to start?
When doing compound super sets from upper to lower body, does the rest for one body part at the end of that exercise or at the end of the overall set?
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.

"Submit a question to the show"
40 min
September 02, 2025The Cortisol Connection To Fat Loss, Menopause, & Quality Of Life with Justin Hai
Ep 80: In this episode of Strength To Build, I sit down with Justin Hai—entrepreneur, author, and founder of "Rebalance Health" —to dive deep into the hormone that affects us all: cortisol.
We break down what cortisol really is, why it isn’t always the “bad guy,” and how modern technology may actually be rewiring our stress response. Justin shares how simple lifestyle shifts (from sleep to screen time) can dramatically improve the way your body handles stress and why that's important if you're wanting fat loss or can't seem to escape the symptoms of menopause.
Justin just released his new book, Stress Nation, which explores the intersection of stress, performance, and wellness. He gives us a sneak peek into some of the key lessons from the book, including practical strategies you can start applying today to improve your health.
What you’ll learn in this episode:
The #1 reason cortisol impacts your body, energy, and long-term health
Why too much (or too little) cortisol can affect fat loss, muscle gain, and recovery
The hidden ways technology elevates stress and what to do about it
How supplements can support you and why some simply don't work
HOW TO ENTER THE GIVEAWAY!!
Follow @rebalancehealth + myself if you're not already :) (@chelseyrosehealth)
Comment on my latest post & tell me what actually really helps you destress.
Giveaway CLOSES Sept 9th.
I will pick THREE winners to win Justin's NEW BOOK "Stress Nation" + your choice of 1 of 3 bundles
Bundle 1 - Melomints + DREAM (good for everyone)
Bundle 2 - Menomints + DREAM (best for menopausal women)
Bundle 3 - Manmints + DREAM (for the men in your life!)
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.
"Submit a question to the show"
1 hr 5 min
August 26, 2025AMA: How To Maintain Results, Do 20 Min Workouts Work, Tips For Eating Late If You Get Off Work Late, Hip Flexor Tightness and More.
Ep 79: In this episode of Strength to Build, Chelsey answers YOUR questions. Here's what is covered in today's AMA episode:
How to maintain once I'm at the muscle mass/physique I want to be at.
Can 20 minute workouts actually make a difference? I’m having a hard time doing anything much longer but I also feel like even those are a waste of time.
Tips for working late in the service industry - I get home at 2/3am and am super hungry, is it better to eat to hit your protein or no because you’re about to go to sleep?
What has it been like transitioning from in person to online training after baby?
Did you do anything specific for hip mobility/pelvic floor strength while pregnant?
What to do about SI joint pain, tight hip flexors (postpartum)
In this Episode:
Beam Dream Powder
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.

"Submit a question to the show"
41 min
August 19, 2025What I'll Do When I'm Ready To Go Into My Fat Loss Phase
Ep 78: In this episode, Chelsey shares her personal plan for losing fat once she finishes breastfeeding — breaking down the exact steps she’ll take and the mindset behind them. She also highlights common mistakes women make when attempting fat loss and why they tend to make people more frustrated.
As a new mom, Chelsey discusses how she’s currently prioritizing strength and recovery while maintaining her milk supply, and what will change once she transitions out of breastfeeding. This episode is perfect for moms and women who want a realistic, research-backed perspective on sustainable fat loss — without the gimmicks, all-or-nothing thinking, or crash dieting.
In this Episode:
- Protein Powder I'm Loving
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.
"Submit a question to the show"
43 min
August 05, 2025Body Comp After Baby, Weight Loss While Breastfeeding, How To Train Before Birth & Rebuilding Strength Postpartum
Ep 77: In this episode of Strength To Build, Chelsey is answering all things pregnancy and postpartum training—from how to train your body before birth to how she personally returned to fitness after giving birth.
Questions we cover:
🧠 Does body composition ever go back to pre pregnancy??
🍼 Weight loss while breastfeeding—what’s realistic and what’s not
🔄 How did you choose your postpartum training routine?
💥Exercise/lifting routine for someone trying to get stronger BEFORE pregnancy - what should I focus on?
🧘‍♀️ Top ways to reconnect to your lower abs postpartum (without my glutes or upper abs taking over?)
This episode is packed with real talk and practical strategies whether you’re pre-pregnancy, pregnant, or postpartum and trying to feel like you again.
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.
"Submit a question to the show"
41 min
July 29, 2025How To Actually Build Strong Glutes (Psst..It's Not Chasing The Burn)
Ep 76: Are you stuck doing endless donkey kicks and wondering why your glutes aren’t growing? In this episode of Strength to Build, Chelsey breaks down the real science behind building strong, defined glutes.
You’ll learn why mechanical tension is the #1 driver of growth (not burn), how to actually structure your workouts for results, and the most common mistakes keeping women from seeing glute gains.
🔍 What You’ll Learn:
Why banded circuits and high-rep workouts aren’t enough
How to apply progressive overload to glute training
The best exercises for full glute development
How often to train your glutes (and when to rest)
Start your 7 day FREE trial of my new app HERE!
Want to work one on one with Chelsey?
Set up a one on one consultation call here to see if personalized online training is right for you.
Join a semi-private class in LA here.
Email [email protected] to inquire about one on one in person training.
Follow Chelsey on Instagram:
@Chelseyrosehealth
@Strengthtobuild
Follow Chelsey on TikTok Here.
"Submit a question to the show"
42 min

About Strength To Build

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Join me as I simplify the confusing world of fitness and provide you with the most effective training methods for achieving your best results. From solo episodes to interviews with athletes,…